March 2, 2012 by Imprint Fitness
Training with Purpose for Beginners:
We are creatures of habit.
Often times those habits are not so great and they are formed relatively quickly and hard to break!
A false belief is that you can walk into a gym and perform the same routine (this goes for cardio too) over and over again, and continue to see your body change for the better. This is absolutely false. Our bodies are excellent at adapting to the demands of physical activity! Without knowledge of proper program design, workouts fail to produce results, become boring, and are often abandoned altogether.
Program periodization, alternative exercises, and advanced training concepts all work to prevent the body from reaching a plateau. A trainer with the ability to design and adapt a personalized program can be vital to your success.
For those new to resistance training, workout routines should focus on consistently building to the next level, prepping muscles and joints for what is about to occur. This also prevents injury. Whether hypertrophy, strength, power or endurance, no matter what the individual goal is, each is linked to a target rep range, set number and rest period.
Here is a basic look at the breakdown:
Hypertrophy — Stimulating muscle growth and building a muscular foundation.
Reps: 8 –12 Sets: 3-4 Rest: 1-1.5 min.
Strength — Second stage – little change in muscle size – overall strength increase through complex movements.
Reps: 3-5 Sets: 4-6 Rest: 2-3 min.
Power — Explosive strength for athletes who require quick short bursts of strength.
Reps: 1-3 Sets: 2-3 Rest: 3+ Min.
Endurance — Lean muscle building, stamina – must come after strength training to prevent injury
Reps: 15-25 Sets: 2-4 Rest: Less than 45 sec.
If you find yourself unable to advance to the next level of your training goals, remember variety is the primary ingredient of training success.
You can check out Imprint Fitness for more info on programs available to ensure your success!!